user search icon     shopping cart icon 0   email icon       email icon

Easy Meal Planning for Busy People: What You Need to Know

  blog post author icon   blog post published date icon   06/10/23

Cooking  Nutrition  

If you want to eat better, one option is to get better with your meal planning. Especially if you have a busy schedule, this can help you make healthier decisions.

A survey showed that 80% of people found food information confusing regarding healthy options. Another 59% said this made them doubt their dietary decisions.

Many people rely too much on unhealthy and processed foods. These foods may be convenient but are not good choices for better health.

Keep reading to find out how to start easy meal planning every week.

Create a Meal Day

If you are honest with yourself, you probably make unhealthy dietary decisions weekly. This is very common as most people have a hectic schedule.

Eating out or eating processed foods is a simpler option that is accessible. This is especially true if you need more time to cook healthy meals at home.

The reality is that everyone has time to cook if they make time. You don't have to cook every day if you learn how to meal prep.

The first thing you need to do is find a day where you can prepare your meals. Many people do this on a Sunday before their week officially begins.

Or you can fit us into a Monday or Tuesday afternoon, depending on your schedule. This allows you to set yourself up to make healthier decisions throughout the week.

Plan Out Your Meals

After picking a meal day, start the other steps. Healthy eating begins with organizing what you are going to eat.

A lot of people need help to do this, leaving themselves in a vulnerable position. After working all day, the last thing you want to do is figure out what to eat for dinner.

There are a lot of meal plans available online for you to use. These plans are perfect if you are trying to lose weight or have dietary restrictions.

But plenty of meal plans are designed to help you eat better. This makes planning healthy meals more accessible and faster with minimal decision-making.

You could look around and find healthy recipes you want to create. There are plenty of beginner-friendly recipes that anyone could cook.

Make One Grocery Shopping Trip

Planning your meals makes buying ingredients so much easier. You will know exactly what you need so you don't end up overspending.

After finding healthy meals, create a shopping list and head to the market. You could do this all in one day or spread it out, depending on the time you have.

A meal plan allows you to make one weekly shopping trip. This helps you avoid overspending and giving in to unhealthy options.

Cook Meals In Advance

A big part of easy meal planning is getting ahead of the week. You do this by cooking the meals in advance so that they are ready to go.

This makes ready-to-eat meals that are healthy and homemade. You don't have to come home from work, cook something, or risk eating out.

You should create three Whole Foods meals for the week. You could focus on creating what you eat for dinner or breakfast, lunch, and dinner.

It depends on your time and what you would enjoy eating. Some things are best enjoyed fresh and can't be made beforehand.

For instance, you don't want to make most salads too far in advance. But you could chop up the vegetables and have everything ready to assemble.

More Easy Meal Planning Tips

Eating healthier can feel like quite a challenge with so many tempting options. But this has made it much easier if you participate in meal planning.

Here are some extra tips to help you meal plan successfully for your week.

Plan Out Healthy Snacks

Aside from meals, there are other areas where you need to incorporate healthier options. For instance, a lot of people give in when it comes to snacks.

You can easily create healthy snacks to enjoy throughout the week. You could make homemade energy balls with oats, peanut butter, or protein bars.

You could also buy healthier snack options if you need more time for homemade options.

Stock Up on Easy Foods

Meal planning is helpful but isn't always foolproof. For instance, you may not want to meal plan for the entire week as the food starts to get old.

To make up for this, you could buy a few easy foods to make for later on in the week. There are plenty of healthy options that are convenient as well.

Don't Encourage Temptation

If you are trying to eat healthier, there is a number one rule. That rule is that you need to avoid tempting yourself when it comes to unhealthy options.

Don't buy unhealthy foods When you go grocery shopping. Even if these are for your family, they are still tempting, and you may end up breaking your commitment.

Easy Meal Planning for Healthier Eating

If you want to eat healthier, there are several ways to do this. One way is to start meal planning to set yourself up for success.

Easy meal planning ensures you have healthy options throughout the week when you don't feel like cooking.

Are you interested in healthier living? Contact us today at SupplementRelief.com for products to help you on your health journey.


headshot of Jay Todtenbier 2018
Author

Jay Todtenbier is an original founder of SupplementRelief.com in 2010 and has operated the business ever since. He is also a tennis instructor and gospel musician. Formerly he spent 25 years in business development, technology and marketing with startups and major corporations having gone through the tech boom in Silicon Valley in the 90s. He became passionate about, and began studying and practicing Wellness as a Lifestyle after experiencing chronic, personal health challenges including depression, auto-immune disorders, and being overweight that impacted his ability to live a healthy, vibrant life. Since then, he has been an advocate for healthier living encouraging others to live better through making small, gradual changes to lifestyle behaviors relating to whole-foods nutrition, stress management, reasonable exercise, proper sleep, and the use of targeted, high-quality supplements.

Learn more about Jay Todtenbier.

  • product discussion forum icon Discussion Forum
    Questions or Feedback?

    Ask questions. Share your thoughts.  Note that we cannot answer questions relating to specific medical conditions - please refer those to your qualified healthcare provider.

    Post a new Comment or Reply to an existing one. Help for using the Discussion Forum.

    Post Comment

    help icon Discussion Forum Help

    Comments are displayed in order of the last one posted so the most recent one is at the top and the oldest one at the bottom.

    Replies within a Comment are displayed in reverse order with the oldest one at the top and the most recent one at the bottom.

    Each post identifies comment posted by icon who made the post and the comment timestamp icon date and time the post was made.

    Mouse over the icons for tooltips that explain what they mean.

    audio file icon 

    If you see this icon you can attach an Audio file to your post.


    document file icon 

    If you see this icon you can attach a Document file to your post.


    image file icon 

    If you see this icon you can attach an Image file to your post.


    video file icon 

    If you see this icon you can attach a Video file to your post.

    You will see the ban post icon Ban icon (Report Post as SPAM) immediately following the Timestamp of the post. Click this icon if you feel strongly that the content posted is not appropriate and should be reviewed by the Forum Moderator. You will be provided with a confirmation dialog to be sure you wish to submit this post for review. If submitted, the Forum Moderator will be notified to review the post and will determine what type of action to take.

    Click exit icon in the upper right corner of this Help modal or anywhere on the web page outside of the modal to exit Help.

warning icon Session Expired from Inactivity


Do you want to?

You may also close your browser window/tab now to exit the website.

Session Arrays & Values

Are you sure you want to remove this item?

Order Policy

Please email if you have questions or need assistance.

Payment Processing

We accept Visa, MasterCard, Discover and American Express credit cards.

Payments are securely processed through industry leader Authorize.net of which SupplementRelief.com is a Verified Merchant.

We DO NOT retain or store your credit card information after the purchase. We DO NOT share your information with anyone. We DO NOT auto-subscribe you to anything. Your information is YOURS.

The charge will appear on your credit card statement as SupplementRelief.com with our phone number (888) 424-0032.

Shipping & Handling

A safe and accurate address for delivery must be provided at the time the order is placed. Once an order has shipped, SupplementRelief.com is NOT responsible for lost or stolen packages CONFIRMED BY THE CARRIER to be delivered to the address provided for the order.

Since COVID-19, and the ensuing economic challenges in the USA economy, we respectfully ask that you allow some additional time for delivery for the carriers (USPS, UPS, and FedEx). Most orders still arrive on time, or near on time, but some may run late. We make every effort to get your order packed and into the carriers hands the same day, or by the next business morning if your order came in later in the previous day after carrier pickup, but we have no control over any delays that may happen within the shipping carrier's delivery system. Please order earlier for the time being if you are time-sensitive.

Orders that contain only FirstFitness Nutrition products have a shipping fee automatically calculated based upon the actual shipping weight of the items purchased. The charge ranges from $4.95 to $14.95.

For orders with NuMedica products you may choose from the shipping options below on the Order Checkout form in the Shipping Information section on the first line that says Choose Shipping Method.

Shipping Options

Country Option Schedule Cost
United States Standard 3-6 Days $4.95
United States Priority 2-4 Days $9.95
United States Free 7-10 Days $0.00
International FedEx International 4-7 Days $79.95*
International GlobalPost International 12-21 Days $39.95*
*International shipping costs may be higher depending upon package weight and destination. We will contact you for your approval of the additional amount if this occurs.

SupplementRelief.com may use the email or phone number provided on your Order to call or text you regarding Order Status or to inform you of changes to the Order Policy.

When your order ships we will send you a confirmation email with the delivery tracking information.

International Shipping

Shipping anything these days internationally is expensive. COVID resulted in more rigorous customs import processes, and now with much higher energy prices, international shipping rates are higher.

FedEx is the most reliable and faster carrier, at least for now, but they are expensive. Our FedEx international shipping fee is a minimum of $79.95. It usually makes more sense to get several months of supply (3 months or more) in one order to minimize the shipping expense per order over time. While the added weight of additional items may increase the base shipping price by a little (usually 10-25% depending upon total weight and destination), it is usually not by very much relative to shipping an additional small order later.

We also offer a lower-cost international shipping option using GlobalPost International for $39.95. So far, they have been reliable in getting packages correctly delivered but it takes 2 - 4 times as long to get the package delivered. Packages may take longer to process in the receiving country's customs process and status updates may not be reported as quickly. Please be patient if you choose this option to save money.

Some International orders may cost more to ship depending upon weight and location. If that happens we will contact you first and get your approval for any additional charge before proceeding. International orders may also be subject to additional customs fees and duties/taxes based upon the destination country's customs import laws and policies. These fees are NOT known or included on our order form and are typically charged and collected by the shipping carrier when they are delivering the product to it's final destination once the package has cleared the destination country's customs process. It is recommended that the buyer research custom import fees for the products/services they are importing beforehand to be aware of potential, additional fees.

Shipping Refrigerated Products

Our manufacturers formulate their probiotics to ensure their products retain viability until they reach the consumer. Probiotics that are recommended to be refrigerated remain so until the time of shipment, then shipped alongside an ice pack to ensure potency (Note: Ice pack will not arrive frozen, and product may not arrive cold). Orders placed on a Thursday-Sunday requiring cold shipping will not ship until the following Monday.

Cancellations

If your order has not been shipped yet, you can request a cancellation. Your original purchase amount will be refunded within three business days. If your order has already shipped, see Returns and Refunds.

Changes, Returns and Refunds

If you want to make a change to your order, please email us as soon as possible so we can make the change before your order ships. If your order has already shipped you may incur additional shipping charges for the second shipment and the return label for any products returned.

If we have made a mistake on your order, or the product arrives in a damaged or unusable condition, we will make every reasonable effort to right the situation quickly to your satisfaction. Problems of this nature must be reported to us within 5 business days of the package delivery date documented by the carrier status.

We accept returns subject to when the return is requested and the condition the product is returned in. All returns must first be authorized by contacting us. In your request, please let us know why you are returning the item(s). We will respond promptly with authorization, the return address, and a return shipping label if appropriate.

If your order has already shipped you can return any un-opened products within 30 days of receiving your order for a 100% refund of the price paid for the product, less the actual shipping charges we incurred to get the product to you originally and then returned, less a $10 restocking fee. Un-opened means the protective seal on the bottle or container, or the shrink-wrap on the box or kit, has not been broken and the product has not otherwise been damaged in any way. You may use the original packaging for the return or acquire your own. We will provide the return shipping label. We DO NOT accept returns for NuMedica products once the protective product seal has been broken.

Upon receipt of returned product(s), we will refund your credit card within three business days for the product(s) returned.